Personal Trainer Belmont Boot Camp 3/15/14: Saturday 6 Station Rotation Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2
Phase 2: Partner Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
- Quadruped (knees off ground 1 inch to increase intensity-only for advanced) *On all 4’s–> Raise right arm at a 45 degree angle (relax neck muscles) and left leg (hold for 5s)–> Switch *Shoulders back & down-push hands into ground to extend upper back *Keep 3 B’s *Educate about core stability here and how that the same core focus needs to be done with plank up downs, burpees, mtn. climbers and bear crawl later today
- Supine Bridge with Leg Cross Over *Cross RT foot over LT knee and perform bridge for 15s- switch to other side *Drive foot into ground *Feet hip width *Keep hips level *Toes up
- Prone flutter kicks *Perform hip extensions *Lift thighs off ground *Toes to nose
Phase 3: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
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